“20 FOODS THAT DEFINE MUSCLES” by Carlo Filippone for Active.com is a bit of a surprise. The article bills the author as a “highly decorated body builder and International Federation of Bodybuilding and Fitness Champ”. It describes him further as a chef and restauranteur, with the “culinary inspiration” of maintaining a healthy body behind his creations.
The list of foods this successful body sculptor recommends to readers to help build, define, and tone is mostly populated by non-meat items that are not necessarily high in quality protein! Yes, he definitely includes items that contain milk proteins, as well as beef, salmon, tofu, and seeds and nuts. But his list is heavy on other healthy food items.
We just learned yesterday (July 7, 2017) from the International Society of Sports Nutrition that dietary protein and resistance training are separate but complementary components of a muscle building program in sports. That diet articles can lead to confusion is exemplified in these two items (yesterday's scientific position stand and today's fitness item). Perhaps the distinction that should be made is that this chef's recommendations relate to defining muscle and not strictly to building it.
Changes in body composition, brought about by dietary means other than high protein dosing may be more likely to translate into changes in appearance than strength and muscle building. Next week's SCIENCE FRIDAY post will take a look at the scientific community's stand on body composition and diets.
The effect of anti-inflammatory anti-oxidants, that are present in colorful fruits and vegetables and nutritious seeds on these process has yet to be fully characterized scientifically. But it may be important, so listen up, and check out the items “The Muscle Chef” would put in your grocery basket based on his success in this area over the years.
The slideshow article reveals all. Here’s a partial list:
Spinach (Popeye’s favorite)
Really, broccoli! Take a peek for yourself.
This may be good news for strength building athletes who can't imagine enjoying a meal devoid of a rainbow of plant-based foods. Research has shown that dietary anti-oxidants allow certain bone-building cells to thrive and survive and strengthen those structures. Perhaps there will be evidence it's the same in muscle.
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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